How many pounds of muscle could I really put on?

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  • ninerbuff
    ninerbuff Posts: 49,022 Member
    This has been a very interesting thread to read. Most of the information went over my head, though. I do have a question related to the OP, though.

    If a woman who has no previous lifting experience and low muscle tone to begin with started to lift weights 3x a week, would she still only gain 7-10 lbs of muscle weight a year?

    I ask because I started lifting 3 months ago, but not body builder status.. think beginner home gym type with free weights. I can honestly say I had no true muscle tone/mass in my back, legs, chest, or arms. Now I have a noticeable difference not only to the eye but to the touch. My weight has stayed in the same range, though. I started out around 176 lbs and I'm still around 176lbs, after approximately 85 days. I will admit that my diet hasn't been text book.

    Visuals at 60 days. I'm approaching 90 days at the end of this week.
    http://i102.photobucket.com/albums/m96/swilliams0374/ChaleanExtreme1-60Back.jpg
    http://i102.photobucket.com/albums/m96/swilliams0374/ChaleanExtreme1-60Side.jpg

    I've been wondering how much muscle mass I might have actually put on over these past 3 months, particularly since my weight has remained unchanged.
    Newbies have a the ability to build some muscle on calorie deficit, but it won't be much. It's not uncommon to gain weight when one starts a lifting program and retain some of that weight the first few months. If your muscles feel "harder" that's because now you're starting to condition them now. This can also have on effect on how they look and not necessarily mean a lot of muscle built.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 28+ years and have studied kinesiology and nutrition
  • ZeroWoIf
    ZeroWoIf Posts: 588 Member
    Never heard of anyone gain a lot of muscle in a caloric deficit even when starting. Many people in high school that I knew who were in wrestling and in the weights program all ate like horses. Some of us brought extra food aside from the one served during lunch time. I seen skinny guys barely gain much muscle even when starting weights while eating a considerate amount of food.

    20 lbs of muscle in the first year even when someone is starting and is a male is tough without eating properly and there is a chance that it may not be 100 percent muscle gains. Genetics play a big role in this more than anything. The play in your favor pretty much. As far as a woman gaining over 10 lbs of LBM in the first year even while dieting right it may or may not be possible. That is what I expect, but people can get different results either way. Gaining muscle while dieting properly is something that takes dedication and it may be a slow process for some.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    OK, I am an average size female and I do a little strength training, but nothing very consistent other than carrying my daughter around.

    Let's just pretend for a minute than I did weight lifting by the book- with optimum nutrition and recovery time and was very consistent with my workouts and progressed heavier each time. How much muscle weight could I honestly expect to gain per month?

    I read a lot where women complain that they are working out and gaining weight, and everyone is like, oh it's muscle, that's good, but it's like, 2 pounds in a week. That seems a bit much. I have heard 1-2 pounds a month if you're doing everything right which seems more reasonable but I am no expert.

    I know gaining muscle varies from person to person but is there some general average for women?

    I've read a pound a month for the first year (less after that) and that's eating at a good calorie surplus, lifting using a good hypertrophy program, eating enough protein, not letting excessive cardio spoil muscle gains, etc.

    I tried for 4 months. Ate about 3000 calories a day. Lifted 3-4 days a week. Did only low to moderate cardio. 150 grams of protein. I gained 10lbs. So yeah probably only 4lbs of it was muscle. The rest was fat, water, glycogen, maybe even bone.

    *ETA: I didn't read the rest of the replies before I responded. I don't remember where I read 12lbs per year for women.
  • rebrcca3434
    rebrcca3434 Posts: 67
    So if I add strength training to my w/o routine I should not gain more than a lb of muscle a month? I have not been doing ST because I don't want to stop losing but I know it would help my calorie burn if I did it. ( I am about 240 lbs normal sized women if that matters)
  • ZeroWoIf
    ZeroWoIf Posts: 588 Member
    So if I add strength training to my w/o routine I should not gain more than a lb of muscle a month? I have not been doing ST because I don't want to stop losing but I know it would help my calorie burn if I did it. ( I am about 240 lbs normal sized women if that matters)


    When people lose weight they can lose from the following sources. Fat is one of those sources, water (our body stores a lot of water), and muscle. When you are on a deficit, strength training will minimize the loss of muscle (mostly if you have low bf) and allow you to retain strength (not saying that you will lose any through dieting). Either how, weight training improves your circulation through your muscles, and allows you to get your muscles stronger. When you are around 1000 calories below your maintenance calories don't really expect to grow a great amount of muscle even if you are a first time lifter. Focus on your goal right now which is losing weight, and add strength training as a benefit to your lifestyle to improve your overall health. The results will come if you dedicate yourself and do the right things.
  • Shock_Wave
    Shock_Wave Posts: 1,573 Member
    <--N.S.C.A. Certified and I have one thing to say....
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  • ZeroWoIf
    ZeroWoIf Posts: 588 Member
    <--N.S.C.A. Certified and I have one thing to say....
    [img]http://www.freesmileys.org/custom/image/grey^_^tahoma^_^0^_^0^_^Hell ya Ninerbuff owned this thread!!%5E_%5E.gif[/img]

    They call him the filipino wrecking machine I heard.
  • Rhaiyne
    Rhaiyne Posts: 16
    I feel as if my mind has been blown. So muscle mass does not equate to strength. I never realized this, as I've never put much thought to it.

    So, basically, while strength training as a woman looking to lose weight, it's helping to retain the muscles I do have, strengthens them, but does not increase the mass or size of them. A basic breakdown, though, right?
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I feel as if my mind has been blown. So muscle mass does not equate to strength. I never realized this, as I've never put much thought to it.

    So, basically, while strength training as a woman looking to lose weight, it's helping to retain the muscles I do have, strengthens them, but does not increase the mass or size of them. A basic breakdown, though, right?

    For the purposes of understanding the 'big picture', yes that is correct.

    Edit: above = short answer. Morebean13's post below = slightly longer and more informative answer!!
  • kiachu
    kiachu Posts: 409 Member
    I don't even know whats going on in this thread anymore *L*
  • MoreBean13
    MoreBean13 Posts: 8,701 Member
    I feel as if my mind has been blown. So muscle mass does not equate to strength. I never realized this, as I've never put much thought to it.

    So, basically, while strength training as a woman looking to lose weight, it's helping to retain the muscles I do have, strengthens them, but does not increase the mass or size of them. A basic breakdown, though, right?

    No new mass or size, but you muscles will feel more firm- that combined with the added strength makes people think they've added muscle. There's also some intramuscular swelling you'll get which makes people think they've gained muscle- really that's just water and it will go away eventually. The firmness will stay as long as you keep training, though.
  • ZeroWoIf
    ZeroWoIf Posts: 588 Member
    I feel as if my mind has been blown. So muscle mass does not equate to strength. I never realized this, as I've never put much thought to it.

    So, basically, while strength training as a woman looking to lose weight, it's helping to retain the muscles I do have, strengthens them, but does not increase the mass or size of them. A basic breakdown, though, right?

    No new mass or size, but you muscles will feel more firm- that combined with the added strength makes people think they've added muscle. There's also some intramuscular swelling you'll get which makes people think they've gained muscle- really that's just water and it will go away eventually. The firmness will stay as long as you keep training, though.

    Yea basically increased bloodflow in that body part that makes it look temporally bigger. During a bodybuilding show bodybuilders for example lift weights before the contest to increase the bloodflow in their muscles to get that pumped look.
  • Rhaiyne
    Rhaiyne Posts: 16
    Thanks for taking the time out of the normal conversation to explain this a bit more to me, guys. I greatly appreciate it. There are so many myths and false beliefs in fitness, exercise, and dieting in general that it's hard to know what is truth and what is fabrication.
  • Determinednoob
    Determinednoob Posts: 2,001 Member
    I feel as if my mind has been blown. So muscle mass does not equate to strength. I never realized this, as I've never put much thought to it.

    So, basically, while strength training as a woman looking to lose weight, it's helping to retain the muscles I do have, strengthens them, but does not increase the mass or size of them. A basic breakdown, though, right?

    There WILL be a little bit of visual size gain, but it will mostly be from additional water and nutrient storage. If you look at me, I have never lifted in a calorie surplus. Only maintenance and below. (surplus coming soooonnn!!!!) My profile pic where I'm holding the phone and flexing one arm was after 4 months of lifting while eating at maintenance. That is basically a bit of size gain with fat on top making it look bigger than it is.
  • valcran
    valcran Posts: 6
    I've just joined today, and have gained weight since starting my own fitness program of walking ( flat and hills , up and down !) and I have my own ' kitchen- sink' routine which I do while waiting for the kettle to boil... which is quite a bit!!!
    I think I've gained muscle, as I weigh a few more lbs than I ever have, so feel huge - but can tighten my belt a notch.
    My goal is to lose 5lbs but think it might be harder for me to do, than some of you who have lost a lot.
    If my weight stays about the same, but I can tighten my belt some more - I will be realistically happy, as judging from the pictures. I am quite a bit older than most and it's my first attempt at dieting

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